When we talk about nutrition, fats often get a bad reputation. But not all fats are created equal. Some are not only beneficial but essential—meaning our bodies can’t make them, so we must get them from food. These are the polyunsaturated fats (PUFAs), which include the well-known omega-3 and omega-6 fatty acids.

Let’s explore why these fats matter, where to find them, and how to keep them in balance.

🐟 Omega-3 Fatty Acids: The Heart’s Best Friend

Omega-3s are the superheroes of the fat world. They play a powerful role in protecting your heart and lowering triglycerides—those blood fats that, in excess, can increase the risk of heart disease.

Top sources of omega-3s include:

• Flaxseeds
• Walnuts
• Chia seeds
• Fatty fish such as salmon, mackerel, sardines, and trout

Beyond heart health, omega-3s also support brain function, reduce inflammation, and may even help with mood balance.

🌻 Omega-6 Fatty Acids: The Unsung Supporters

While omega-3s often steal the spotlight, omega-6 fatty acids are equally essential. They help your cells function properly, support skin health, and play a role in growth and development.

You’ll find omega-6s in foods like:

• Sunflower oil
• Soybean oil
• Walnuts
• Sunflower seeds

The key with omega-6s is balance. Too much, without enough omega-3s, can tip the scales toward inflammation. That’s why it’s important to enjoy them alongside omega-3-rich foods.

⚖️ Striking the Right Balance

Think of omega-3 and omega-6 as partners in a dance. Both are essential, but harmony comes from balance. In modern diets, omega-6 intake often outweighs omega-3, so adding more flaxseeds, walnuts, or oily fish can help restore equilibrium.

🌿 The Takeaway

Polyunsaturated fats aren’t something to fear—they’re something to celebrate. By including a variety of omega-3 and omega-6 sources in your meals, you’re nourishing your heart, skin, and cells from the inside out.

At Roots of Nutrition, we believe in making these choices simple and sustainable. A sprinkle of seeds on your porridge, a handful of walnuts as a snack, or a salmon fillet for dinner—small steps that add up to lasting wellbeing.